Sustainable weight loss is a long journey that many people want to achieve, but in reality, it is not easy. Many people start with enthusiasm, apply strict diets or high-intensity workouts, but after only a few weeks, they give up halfway because they are too tired or feel constrained. Some people even lose weight successfully in the short term but then gain it back, even heavier than before.
Therefore, losing weight is not just about eating less or exercising more for a few weeks, but more importantly, it is a long-term change in lifestyle. Losing weight can be successful, but it is easy to gain weight again if you only focus on short-term measures. Instead, building small, simple habits and maintaining them every day will help you have a sustainable weight loss journey and maintain your ideal weight for a long time.
What is a sustainable weight loss strategy?
Here are ten healthy habits you can adopt:
1. Maintain a regular eating routine
The body likes stability, and eating at the same time every day helps maintain its circadian rhythm. When you maintain this routine, your body will easily recognize when it needs energy and when it needs to rest.
This helps limit snacking or overeating in the evening. People who successfully lose weight long-term often maintain a regular diet both during the week and on holidays, thereby controlling their calorie intake and maintaining a stable weight.
2. Choose healthy fats
Fat is not the “enemy” of the weight loss process, as long as you know how to choose the right type. Fats from nuts, avocados or fatty fish (like salmon, mackerel) not only provide energy but are also rich in omega-3, which is good for the heart and brain. On the contrary, saturated fat and trans fat from fast food, cakes or fried foods are the culprits that cause weight gain and increase the risk of cardiovascular disease.
Instead of completely eliminating fat, prioritize “good” fat sources for a healthy body and effective weight loss.
3. Walk every day
You don’t need to go to the gym every day to lose weight. Just by walking, especially brisk walking, you can help your body burn significant calories. Aim for 10,000 steps a day. Small habits like taking the stairs instead of the elevator, getting off the bus one stop early, or taking a walk during breaks can also make a big difference. Walking not only helps you lose weight, but also helps improve your mood, reduce stress and strengthen your heart.
4. Bring healthy snacks when you go out
Sudden hunger often makes you more likely to reach for high-calorie fast foods. To avoid this, keep healthy options on hand, such as fresh fruit, nuts, or plain yogurt. Having healthy foods on hand will keep you from reaching for chips, cookies, or convenient sweets. This is a simple but effective way to reduce your daily calorie intake.
5. Always check food labels
A small but important habit is to read food labels before you buy. Information about sugar, salt, fat, and calories will help you make better choices. For example, many products advertised as “low fat” contain surprisingly high amounts of sugar, making it easy to consume hidden calories. When you understand the nutritional content, you can take control of your diet instead of accidentally eating on impulse.
6. Watch your portion sizes
Eating too much, even if it is healthy food, can still lead to weight gain. Get into the habit of using smaller plates, which will help you feel full sooner. Before you eat more, drink a glass of water and wait about five minutes to see if you are really hungry or just having a craving. This habit of portion control will help you significantly reduce excess calories without feeling “forced” to fast.
7. Reduce sitting time
A sedentary lifestyle, especially sitting for long periods in front of a computer or television, is one of the main causes of overweight and obesity. Even if you exercise regularly, sitting too much during the day can still negatively affect your health. Take time to stand up, stretch, or walk around after every hour of work. This small change will not only help with weight control but also reduce the risk of cardiovascular disease and type 2 diabetes.
8. Think carefully about your drinks
Beverages are often a source of “hidden” calories that many people do not pay attention to. Soft drinks, bubble tea, canned fruit juices, and even 100% fruit juices are all high in sugar. Instead, choose water, which is calorie-free and helps cleanse the body. If you want to drink juice, limit it to one small glass a day. Don’t forget that drinking enough water also helps control your appetite, because sometimes thirst can be mistaken for hunger.
9. Focus on your meal
Eating in a hurry or while doing other things (watching TV, using your phone) makes it easy to eat more than you need. When distracted, your body doesn’t have time to recognize the fullness signal, leading to overeating. Take the time to sit at the table, eat slowly, chew thoroughly and savor the taste of the food. This mindful way of eating not only helps you control the amount of food but also improves digestion.
10. Always add enough vegetables and fruit
Aim to eat at least five portions of vegetables and fruit a day, whether fresh, frozen or canned. Vegetables are rich in fiber, vitamins and minerals, while having a low energy density, meaning you can eat a lot without worrying about excess calories. Not only do they aid weight loss, but they also help reduce the risk of heart disease, diabetes and cancer. Adding vegetables to your meals will bring long-term benefits to your overall health.
So, sustainable weight loss is not a short-term race but a journey of lifestyle change. The ten habits above may be simple but when maintained over time, they will make a significant difference. It is not just about weight, but also about health, energy and confidence in life. When small actions become daily habits, maintaining an ideal weight will become natural and sustainable.
